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Cycling nutrition tips

While many of us cyclists focus mostly on the training aspect of cycling, rather than their cycling nutrition. Eating and drinking is just as important part of your cycling performance. This includes both on and off the bike. Our body's muscles can store up to 400-500 g or up to 2000 kcal of glycogen, which can then be used as energy. Glycogen is the body's main fuel you will use during your ride and is also stored when you ingest high carbohydrate foods. The human body is made up of approximately 60% of water. To perform optimally it is no surprise that...

cycling to work

Why should you cycle to work?

With traffic in major cities on the rise, delayed travel time, petrol costs going up, and you’re sick of pounding your head against the steering wheel while caught in another traffic jam. Thankfully there are other alternatives to getting to work such as cycling. If you checked one of the above boxes you are a prime candidate to why you should cycle to work. The benefits of cycling to work are endless, saving you both money, time and the health benefits are two to none. Below are some reasons while more and more people are leaving their car at home...

Weekly round up

While the season is coming to a close in Europe, there are still quite a few races on the calendar for the athletes we coach left. While the European season starts to end, the New Zealand/Australian Season is about to begin. We have some athletes currently at the World 70.3 Championships in American and two other athletes heading to Ironman Italy in a few more weeks. This weekend has been packed with races, from mountain biking to half marathon and triathlon. ...

Weekends Racing

Spread across Europe we had 5 of our clients racing, building up to their goal events the coming months. With some good results, it looks as everyone is in top form, coming into the most important part of the season. Häkan finished 2nd overall and became club champion over the Olympic Triathlon Distance with a Strong bike and run combo. He is heading off this week to the World 70.3 Championships Minna traveled to Finland for a half Ironman, which she picked up 2nd overall Female and 1st in her age group. She is currently building up for Ironman Italy and looking...

ironman hawaii

Qualifying for Ironman Hawaii?

Recently I have been talking a lot to people that want to or are thinking of trying to qualify for the Hawaii Ironman both from people I coach and others I currently don't. It made me think about bringing this up, and what race you should target to get there. Without being too complicated, and focusing on money, travel etc. When you are looking for qualifying races, focusing on looking at an Ironman that suits your characteristics. For example, if you are a strong cyclist and weak runner, picking a course with a hard bike will allow you to take advantage of...

cykelvasa

Cykelvasa and Swim/run

Congratulations to Melvin Picking up a 3rd place in the Swedish MTB race Cykelvasa (Ungdomscykelvasa) on Friday, which came down to a 6 man sprint for the line. Minna and Björn had a great result at the Juniskär Swimrun event on Saturday, picking up 2nd place overall and a win in the mixed category. Next up is Ironman Sweden, World 70.3 championships, Ironman Italy and another Swedish cycling cup event....

bikefitting online

Bikefitting

Genom åren har även jag själv utvecklas när det kommer till bikefitting. Och även när det gäller hur kroppen fungerar på cykeln vid belastning, och hittat enkla förklaringar på problem samt utvecklat och möjliggjort för fler personer att vara bekväma på sin cykel. Med närmare 2000 bikefits över hela världen utvecklas jag fortfarande som bikefitter, och tror att det är något vi fortfarande kan utvecklas inom i framtiden. Att vara aggressiv med din bikefittingposition Först och främst. Om du vill prestera, vara bekväm, vara aggressiv o.s.v. så måste du ha en hel del strukturell fitness gällande flexibilitet, rörelse och styrka. Desto bättre...

cyclocross training program

Cyclocross requires a special skill

Cyclocross requires a special skill which can stem from road cycling, mountain bike and a small amount from running. Raced around a man-made circuit which usually involves open fields, parks, sand and sometimes snow. Cyclocross is a unique sport which requires you to train specifically to the demands of this type of racing. A typical cyclocross race usually follows are a lapped circuit of between 2-3km in distance, and the duration of the race lasts from around 45mins up to 1hr. How do we train specifically for an event like this? Cyclocross is typically raced slightly above your threshold heart rate. This...

triathlon gearing

Triathlon gearing 101

Have you ever been out on a training ride and found conditions in which you couldn't find the correct gearing? shifting between gears and being stuck between spinning too much or pushing a harder gear that makes your legs burn and fatigue. Gears are one of the misunderstood components on a bike, picking the right gear for the conditions can significantly increase your performance on a bike, and even more during a triathlon event. The Basics of Gear Ratios. Front chainring (front gears) Most bikes nowadays come with either a 53/39 tooth chainring on the front or what we call a compact which can...

västgötacupen Mtb

Swedish MTB championships

Well done to Jonathon who won the latest round of the Västgötacupen Mountainbike series in Sweden. Right now Both Jonathon and Melvin headed to the Swedish championships. During the first round, Melvin ended up in 8th place in the Sprint event. Sunday Jonathon ended up with a respectable 7th place in the XCO event, making it some what of a success this week. Adam had a good race over a poorly designed course the Gävle Triathlon and finished with a 2hr20min over the Triathlon Olympic distance as he builds up for Ironman in the coming 6 weeks. Next weekend we see Joakim heading...